Dumbbell Strength Workout (Phase 2)

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3 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is a 3-day intermediate dumbbell only routine. This program is a follow-up to a previous routine we published. This particular plan has offers a higher weekly volume of training. The only pieces of equipment you need is a bench and a set of dumbbells. If you don't have access to a bench you could also try using a stability ball instead.

Day 1: Upper Body workout using 9 different exercises. The last two arm exercises are paired as supersets.

Day 2: Begins with some easy cardio followed by a warm-up exercise. Then you transition into three different leg exercises.

Day 3: This is a full body workout. The session includes 8 unique exercises - all are paired as supersets where you work opposing muscle groups.

Stay Strong Together,

MICHAEL WOOD, CSCS
Jefit

Monday
Wednesday
Saturday

DB Upper Body 9 exercises, 59 mins

Dumbbell Deadlift	3x6 reps	rest: 90s
Dumbbell Bent-Over Row	3x10 reps	rest: 75s
Dumbbell Pullover	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Dumbbell Bench Press	3x10 reps	rest: 75s
Dumbbell Seated Side Lateral Raise	3x8 reps	rest: 60s
Dumbbell Shoulder Press	3x8 reps	rest: 60s
Dumbbell Incline Curl	3x8,10,12 reps	rest: 15s
Dumbbell Incline Tricep Extension	3x8,10,12 reps	rest: 30s

DB Lower Body 5 exercises, 30 mins

Jump Rope	1x0 reps • 3m	rest: 60s
Bridge	1x8 reps • 40s	rest: 15s
Dumbbell Reverse Lunge	3x8,6,6 reps	rest: 90s
Dumbbell Single-Leg Squat	3x6 reps	rest: 60s
Dumbbell Walking Lunge	3x6 reps	rest: 90s

DB Full Day 8 exercises, 45 mins

Dumbbell Step-Up	3x8,6,6 reps	rest: 20s
Dumbbell Side Bend	3x10,8,8 reps	rest: 30s
Dumbbell Bench Squat	3x8 reps	rest: 20s
Dumbbell Wood Chop	3x8 reps	rest: 30s
Dumbbell One-Arm Row	3x10 reps	rest: 20s
Dumbbell Incline Bench Press	3x10 reps	rest: 30s
Dumbbell Concentration Curl	4x8 reps	rest: 20s
Dumbbell Seated Arnold Press	4x8 reps	rest: 30s